The Art of Movement: How to Make Strength Training Fun and Inclusive with Sarah Siertle

In this episode of "Spirit of an Athlete," host Amanda Smith interviews Sarah Siertle, an inclusive strength and movement coach. Sarah shares her journey from swing dancing to strength training and her philosophy on making fitness accessible to everyone. They discuss the importance of personalized coaching tailored to individual body mechanics, effective warm-up techniques, and recovery strategies. Sarah emphasizes dynamic warm-ups and introduces exercises like the "corkscrew" for foot mobility and "mess arounds" for hip mobility. The episode highlights the significance of proper preparation and recovery in achieving long-term health and fitness.

In this Episode: 

• Understanding inclusive strength and movement coaching: [00:00 - 05:30]
• The journey from swing dancing to strength training: [05:31 - 12:45]
• Importance of personalized coaching based on individual body mechanics: [12:46 - 18:20]
• Techniques for effective warm-up routines: [18:21 - 24:00]
• Dynamic warm-up exercises versus static stretching: [24:01 - 30:15]
• Foot mobility and its impact on overall stability: [30:16 - 36:40]
• Hip mobility exercises and their benefits: [36:41 - 42:55]
• Importance of thoracic spine and cervical spine mobility: [42:56 - 49:10]
• Recovery techniques and the concept of "active recovery": [49:11 - 55:30]
• Encouragement to embrace movement and listen to one's body: [55:31 - 60:00]

Please connect with Sarah  here: 

https://siertle.com

https://www.instagram.com/sarah.siertle/

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Check out more from Amanda:
Website: Body Whisper Healing
Instagram: @Amanda.G.Smith
Facebook: Body Whisper Healing
Pinterest: AmandaGSmithBWH
LinkedIn: Amanda (Ritchie) Smith

Take the Gutsy Chick Quiz to find out how your athletic mindset might be holding you back from healing your chronic health issue: https://gutsychickquiz.com

Transcript

0:19

Welcome back to spirit of an athlete. I'm your host, Amanda Smith, and on this episode I have Sarah Siertle, who is an inclusive strength and movement coach. On this episode, you're going to find out what that means. You're also going to get some tips and tricks around warmup and recovery, which we had a ton of fun doing, and I hope you join in and actually do some of the things. If you're in a place that you can so that you can feel how good some of her suggestions were. Enjoy this episode Sarah Siertle. Thank you so unbelievably much for being on spirit of an athlete and helping us better understand what inclusive strength and movement coaching is. Thanks so much for having me. I'm really excited to be here. Yay! Okay, so how in the world did you get into the fitness industry? Uh, it was a long journey. I got into the fitness industry after college. Actually, I did nothing active. I was never like a high school athlete. Grade school athlete. Like, literally methane. Um, I sat and I took art classes instead, and, uh, so I wasn't super active, but in college, I got into swing dancing, and that was like the first movement, anything that I ever did. And so after a couple of years of that, I graduated from college. I was living in Colorado, and I was like, okay, I know exercise will help me get better at dancing. So I'm going to try going to a gym and see what happens. well, about six months of that. I stumbled into a strength training class and then actually really ended up loving it. So then I found more gyms, found more coaches, started strength training, did a lot of kettlebell training, totally fell head over heels for it. And then in 2020, I got certified as a coach because I was really bored. In like April 2020, I had the certification and I decided to use that time to get certified so that I could actually coach instead of just like kind of pretend coach from the side. I love that. Oh my gosh. Okay, so first off, swing dancing. Swing dancing, was it a college? Was it a college class or was it like just a I'm going to go to a swing group in Colorado because I've actually done some swing here in Colorado too. Yeah. Um, it was actually the colleges club at that point. Um, but there was like the college club scene. And then there was like, this was in Cleveland. I went to college in Cleveland, but then there was also like the normal like non school people of Cleveland scene. So I kind of you started dancing in the club, but then you could also go to the dances just in Cleveland and kind of get a mix of everybody. Okay. All right. So then you started strength training. How did that change your swing dance? Oh, I got so much stronger. Um, there's actually this video that I watched of one of the, uh, swing dancing pros, and she did this cool variation where she essentially did, like, a one legged squat in, like, a swing out, like one of the moves, and then just, like, came back up and kept dancing. This was before I really started strength training, and I was like, oh my gosh, I cannot do that. I want to be able to do that thing. You put down. Yeah. Like she went like all the way down and back up again. And I was like, Holy crap, I need that in my life. And so, you know, with that in mind, as I started strength training and like, my legs got stronger, my core got stronger, I started being able to do more of those variations, uh, or noticing that, like, I could all of a sudden dance until 4 a.m. and not feel sore afterwards. Like it. It made me more endurance, stronger variations, better dancing just all over, like learning how my body moved. Okay, so what type of swing do you do? Mainly Lindy Hop. That's kind of like the main swing dance that you think of when you say swing dancing. But there's also like Balboa, Charleston, uh, different types of shag like I do. Most of like if it was a dance from like 1920 to about 1950, I probably do it. Okay, now I've got to ask, have you ever done any of the pinup modeling that, like, I. Have. That nine. Oh my gosh. Oh my gosh. You should totally do that. You totally look the part. You definitely should. Yeah okay. All right we digress. Haha. So 2020 everybody knows what happened right? Everybody knows what happened in 72 your strength? I'm. I'm assuming snack strength and conditioning. Is that the certification that you went for? Um, originally it was group fitness, but then I did just like the NASA, um, CPT certified personal trainer, but with, like, pretty much all of my background is in strength training. And so it was obvious to go into strength coaching. Right? Okay. So what in the world was it like during 2020 to accomplish that? Because generally when we're taking those kind of certifications, we want to go and practice in a gym and, well, in 2020, all the gyms were shut. So how'd you rock that out? I'm guessing this is where kettlebells really came in handy. Oh yeah. Well, the funniest part is for the first, like six months or so, I couldn't even find a kettlebell because you couldn't order them. They were sold out. I couldn't find. Them. So I had like two at home that I had had prior to, uh, prior to March of 2020. And so, you know, I'm like practicing all these things and I've got like a small kettlebell and like I say, I think I had resistance bands at that point. So I did what I could and, you know, I could still practice and everything, even though it wasn't like with a barbell or something that I was used to, I could I could still practice. And I actually kind of didn't hate getting certified in 2020 because I had so much time to read everything and study like I probably learned more in 2020 than I have in like, all the years since, because I just there was so much time, like I went to like every fitness webinar I could find. I got multiple certifications. I just like, absorbed, like I was a sponge. Just tell me all of the fitness fitness information I need to know. Right? Yes. Okay, so now you're an inclusive strength and conditioning coach. Strength and movement coach. Excuse me. What does that mean? So essentially I coach strength training, but I also coach I really prioritize movement in strength training. So making sure you're moving through all the different planes of motion so that you're, you know, doing your normal squats and deadlifts and everything, but you're also moving side to side. You're also twisting your torso, things like that, and getting movement all throughout your body. And then the inclusive part comes in because I really want to make strength training accessible to everybody. Not everybody really fits into that, um, gym culture kind of setting. And a lot of people have been burned by that kind of setting and don't feel comfortable going to a gym or have had coaches that force them to do exercises that end up injuring them or things like that. And so I really wanted to bring people or make it easy for people to approach strength training in a not scary way. How do you do that? How what what would be a beginner's class when it comes to getting them into strength training? Do you throw a barbell at them and go, all right, we're going to start right here, or do you start somewhere else? I usually start with like the basic exercises, but my favorite part about the making strength training accessible is taking those exercises and figuring out how it best works for that person's body. So like, watch. So there's, there's a squat, right? A squat is a fundamental movement. Everybody can squat. Everybody should train squats. But different types of squats are going to work for different types of people. So like let's figure out what feels good for you right now and start there and then, you know, maybe in six months you might choose a different squat. But let's figure out how you can squat right now, today to start training that movement. Oh okay. So like closed stance squat versus wide stance squat that kind of difference in their squat patterns. Yeah. Nice. Yeah yeah. That takes so. You hold the weight anything like that depth. You've got me thinking about my catcher. So in softball catchers can squat in different ways. Like they get down into that squatting position to receive the ball in different ways. And it ultimately depends on how their hips are set, how that cavity at their hip joints is, is formed and what feels the best. So I love that you start There. It's interesting thinking about this. So I got my yoga teacher training back in 2009, and when we did the chair pose in yoga, it's a close stance squat, and some teachers teach it where your thighs pressed together. You zip it up and then you squat down. And then some teachers teach it where you put two fists in between your feet, shoulder width, distance. And then sometimes we practice the goddess squat where your feet are pointed way out. And you can see in the classroom, especially from a teacher's perspective, you can see who's body was meant to do which one. And I loved it when exactly I loved it when yoga teachers were like, okay, I want you to do a squat. I want you to do chair pose, but I want you to feel what, what feels best in your hips, because your hips hold all of your emotions. And if you can move your hips in the right ways, you can release trauma. And I'm like, everybody needs to move their bodies. Please don't let rigor mortis set in. Please just move your bodies. And I want you to do it in a squatting pattern. Go. And I love that you are like, let's figure out what's the best pattern for your body, what feels best in your body. And, like, if you think about squats on a day to day basis, like, we gotta bend down and tie our shoes, we gotta bend down and pick up our groceries. Like, those are movements that will always be in our life, unless you're so immobile that you've got to have somebody else do that for you. And I know most people who are immobile don't want other people doing stuff. They want to figure out better ways to be able to do that. Absolutely. Okay. Inclusive strength and movement. Do you ever coach people who have? And we've already kind of touched on this, but do you ever coach people who have potentially major injuries where they don't have access to certain movements at all. I would say that I don't think any of my clients so far have had any major injuries. Um, okay. Yeah, I don't think so. I feel like you'd be up. I think you'd be up for that challenge. You seem like the type of person who's down for a challenge. Oh, yeah. Definitely. Yeah. I love it when we know who the people that we're supposed to be serving is. Some people want what I would consider. And this is this is my opinion. An easier client who's like, okay, I need you to put your feet like this and get into a squat. Right. And they're like, yes, ma'am. And they just do it and they don't give any feedback really, which that's where the challenge would be. Uh, but but that would be an easy client, whereas I, you and I. It sounds like both like challenges. We like people who are gonna, you know, push back and resist a little bit around. Well, that didn't really feel good in my body. How do I do that better. Oh, good. Right. You're willing to go there. You're willing to discover that for them. So I love this inclusive strength and movement. It actually stresses me out if I don't get feedback from a client, like if they just say everything is fine and they don't say, wow, I really hate this exercise, Sarah. Or hey, this kind of feels uncomfortable. Like I'm like, hey, tell me things. Tell me what you don't like. Like I invite it, like it. I don't want it. Like I don't want someone to just be like, okay, cool. There's my program. Thanks. Bye. See you in a month. It makes me sad. I want to be more involved in that. I love that, I love that some people do and some people don't. I mean, that's really that's that's and for the listeners, knowing that there's different coaches out there like that, knowing that there are coaches who are going to be like, you're going to do it this way. And there are coaches out there who are like, okay, you're going to try it this way, and then you're going to give me feedback, and then we're going to make it better for you in your body. Because every body is different. Every body is different. Yeah. Right. Okay. I love that you do that. Some are totally from the art community. My daughter is Uber into the arts and and I am here for it because I was the opposite. I was always an athlete and I loved art, but I never allowed myself to really dive into that side of the world. And now that I'm meeting more artists, I see this happen more often. Like, yay! She's awesome. Oh. All right. So strength in movement requires some warm up, I'm guessing. Oh, it does okay. What? What do you teach about warm up? My favorite way to think about a warm up is you are activating all your muscles to be ready for exercise, and that does not include just like okay, stretch. Okay, stretch. All right. Ready to go. Or it also can include but it shouldn't be limited to just okay, let's jog on a treadmill for five minutes because that's not doing anything, especially for strength training to set your muscles up for success. Mhm. Okay. All right. So in in the softball community I preach dynamic over static stretching. So static stretching is that let's let's you know take your arm across your body and hold it there and wait to feel it. Maybe. Or you're probably not feeling it. And you're actually having a conversation with somebody across the the circle from you. That one. That one. Yeah, yeah. Or let's move our body, make it so that we are actually building some some, you know, warmth into our body and preparing our body for the thing that we're about to do. Yes. What is your structure or the way that you set people up for success when it comes to their warm up? Because nobody warms up when they're older and they don't have a coach standing right there going, please warm up. I'm saying this as your internet coach, please warm up before you do exercise, please. I don't care if you are 20 years old or you are six years old. Warm ups are super important. Activating those muscles. Um, preferably a dynamic warm up like we were just talking about. Um, I think I try to go in, like, a few steps, so, like a multi-step sort of warm up for my body. So the first step I think of is kind of getting the fluid in your body warmed up and moving. Um, and that could be like rubbing your joints and, um, just, like, making sure you're, you're feeling it, like, um, getting some work in that fluid, moving, making sure that you're, um, like, actually warming up the muscles in your body before you get moving by rubbing your joints and, um, some, like, gentle movement to start with. Okay. I love that you're bringing up the rub your joints because my coach, my strength and conditioning coach taught me this one, and it blew my mind because I was just like, wait, what? So he he was like, you could if you didn't have time to do a proper warm up, you could activate your brain through proprioception. So you're touching every part of your body and you it you look like you're taking a shower with your clothes on outside or inside in a gym, whatever. But your scrub, Scrub, scrub. To activate the brain. To tell the brain. Hey, I have a foot. Hey, I have legs and hips and a butt, so you got to scrub your butt in order to get there. But I do that as. So I'll do. I'll do a cardio warm up for five minutes. Bike rowing, elliptical. I will never run anymore. It's too hard on my old body. Uh, there's other, other factors there. But then the next thing that I do is that scrubby thing where I'm literally rubbing my entire body, and I know, like, I've got some gym mates who are looking at me going, what is this woman doing? She's not in a shower. It looks weird in a gym, but the more you, the less weird is going to feel. Exactly. That's why I'm, like projecting this out into the podcast episode so people know, like there's what she's doing now. So if you're listening, that's what I'm doing. I, I'm warming up everything from a physical to a mental perspective. I love that. Absolutely. So. From there, what would you have a strength athlete do from their warm up? The next step would be, um, just like activating those stabilizing muscles. So putting yourself in a position where you're really thinking about stabilizing or just like, small activating. So I'm not thinking about doing a squat. I'm thinking about small, the smaller muscles that really matter with strength training before I get into working those bigger muscles. And so my favorite thing to do for this is just, like you said, remembering. Oh. Yeah, like you said, remembering that, hey, I have feet and elbows and shoulders and things. You also want to remember that you have core muscles as well. And so I really love using breathing techniques for this, like a, uh, like a forceful exhale or something like that to activate your core. Um, so you can do, like, a really forceful like. Or you could do it in like, steps and, um, kind of just, like, force your all of those muscles in your core to be like, oh, hey, you want us to do something now before you use those muscles for all of your strength training exercises? Oh my gosh, I love this. I totally love so, especially when it comes to my kids, the younger athletes, they've got no connection to their core. And when you ask them what is your core? They're like, it's my abdominal muscles. And I'm like, no, your core goes all the way around you like an inner tube. So many more muscles than just your abs. Exactly, exactly. But accessing breath that quick are kind of I mean, when I just did that. And y'all go ahead. Those of you who are listening and want to participate in this one, make a sound and you'll feel everything activate in your core. I love that because it's there's no thought behind it. You just do it. Oh that's genius. Sarah. Okay. All right. What's next? Next is some mobility movements. So you want to warm up those muscles. You want to get those joints warmed up. Um, this is going to kind of depend on whether your body is like a full body workout or whether you're focusing on lower body, your upper body. A couple of those key areas that I think about hitting are my feet and ankles. I love I love foot mobility exercises. They're so great. I love hip mobility exercises. I mean, your hips control like everything. If you've got funky hips, it's going to ripple down to your toes. It's also going to ripple up to your head. So hip mobility is really important. And shoulder and thoracic spine mobility is also really important because we don't understand sometimes how much restriction we can get around our shoulders and our upper back. And so making sure that that area feels nice and loose and mobilized can really kind of help a lot of those sticky points that people find. Okay. I love that you went from the feet up. Is that what you normally do? Do you usually have people start at their feet and then get their hips involved and then their shoulders? Oh that's juicy. That's definitely part of your swing dancing. Oh, yeah. Okay. I learned from my husband, who's in the military, that feet are of the utmost important. They carry you through this world as long as you have the ability to walk. Yes, absolutely. What? What is an example of a mobility drill that you would do for feet and ankles? Okay, so my favorite foot mobility exercise is called a corkscrew. And it looks really weird to do it. But essentially you get barefoot. And you. You can do this with your pinky toe. I usually do it with my big toe. You dig your big toe into the ground, so it's stuck there. And then you try to fan like, fan your foot out as much as possible. So you're feeling that stretch between every single toe and then you like, you put your heel down and you lock it in, and then you can do some taps with the other toe just to keep your body moving. But when you release it, it's going to feel so much more loose, like there's so much more space in your entire foot now from doing that. And you do that a couple times and your toes all of a sudden, just like actually create a good base for your body. Um, because as your toes spread, you're going to have that really nice stable base. So you're going to feel more stable when you do all your strength training exercises. Okay. I love I was just running through this in my brain. Like, okay, so women, if you're at work, you're going to kick your heels off. And then I was like, you know what? Women don't wear heels that much anymore. I love that fact because our feet are at the at the, um, toe beds. Our feet are actually supposed to be way wider than they are. And like, from what I hear, I've never been. But from what I hear, the French actually got shoes right? For women, for heels, because they made the toe bed really wide. So there was a nice base. The shoes don't look anything like our shoes. Interesting. We make our shoes look good on a shelf. They make their shoes look good on a foot and functional. From what I hear, I've never been amazing. But imagine that. Right? I know, right? But I'm sitting here doing it. As you were talking us through it, I was doing it. And I guarantee you other listeners are going to be doing it. So, you know, if you've got shoes on, notice how much room you've got in your shoe. If you don't have shoes on, kick them off, set them aside if you can, and do this because, oh, it's juicy. My pinky toe on my right foot does not want to separate from the toe next to it. And that's always been a challenge for me, especially as a Yogi. Like Yogi toes, you want to be able to spread all of them and yeah, okay. That's juicy. All right. What do you have people do for their hips? Just like hip. Rolls. As I do it right now, I'm like, let's let's release the trauma. Um, there's actually a swing dance move called mess arounds. It's like a solo move. I use it a lot in my warmups, and you kind of just, like, bounce your hips around in a circle, and, um, my hips actually usually pop sometimes when I'm doing it, like it actually, like, if you make it a big enough circle as you go around, it actually feels really, really good in like every direction on your hips, as I do like it feels like that that's happy and it makes you smile, which during the mission. Are that's the best way to engage the hips too, because, I mean, if it doesn't put a smile on your face and you're just like, moving your hips around, you're not doing it right. Your body did not. It was just like, nah, you just moved your body. Move it in a way that makes you feel good. Not official exercise, but it feels great. Right? That doesn't matter. You're taking things from all areas of life that you've learned, and you just gave me a new one that I get to use now. So thank you. Okay, so next up is the thoracic spine. The shoulders getting those nice and loose and juicy like the hips and the feet. When it comes to throwing sport athletes, what I notice is they've got no clue that they have a spine in that area. It's like I don't I there's it's back there but they don't know that one. It's tight two it's loose three that it even exists for what it's name is. And I'm like okay. So in order to like when it comes to volleyball and softball. In order to get into a good position, you really have to pinch your shoulder blades together like you're holding a pencil in order to get into good position, to move from there, to do a spike, to do a serve, to do an overhand throw. It always blows my mind because I'm like, okay, we need to work on some thoracic mobility. And they're like, oh, what? That part of your spine between your shoulder blades. Okay. How do you help warm up that spot. Yeah. So the first thing I kind of focus you everybody always talks about, you know, like hunching over because you're always on your laptop or, or you're texting. Or looking at your. Phone. And so I really love, uh, mobility exercises that extend that and kind of push your chest forward. So, um, so my favorite one is a bench stretch, so you can, like, prop your arms or your hands on a table or a chair or something, and then you're essentially just pushing your chest towards the ground and just thinking about extending that chunk of your spine and pushing it forward. So that's my favorite one. But to just like, get a little bit of movement in there. But then I love to also twist it as well. Um, okay. So like just like that's more lumbar spine isn't it? Or are we talking, like full on reach behind you? Yeah. Full on reach. Behind you. Oh, yeah. Okay. All right. I love those types of stretches. Yeah, yeah. I like to put people into a squat. So one of my, my strength and conditioning coaches, uh, John Wilson, taught me this one where you put your butt up against the wall in a full squat, like like a catcher squat. You put your hand on the wall, and then you guide your hand around behind you in a circle. It's like a half circle. And that. Oh my gosh, there's you know, you're getting vertical and then you're getting the twist and off. It feels so good. Especially for growing sport athletes that I'm dealing with a lot. And oh my gosh yes I love that you work heart opening because we do we do a lot of the yoga that I was taught originally, that first series that I was taught in yoga teacher training back in 2009 was really reversing sitting in a chair, working on a computer or sitting looking at our phones and typing because the tendency as we roll forward and having that opener, oh my gosh, it feels so. Good. Yes, I love that. Personally. I love to be able to just like, feel that through. Do you take that into the cervical spine at all? Do you have people do any like head rotations or anything like that to, like, really flow from the shoulders all the way to the top? Oh, yeah. Um, by the time I spend a couple of minutes on my thoracic spine, uh, my neck, regardless of movement, my neck always needs to pop after that. And just, like, release some of that. And I love, you know, like it just moving your head around, going side to side, tilting to the side. Just like remembering that your neck can move in all of these different ways because, like, how often do you turn your neck, like back to the side? You know, we never do that, you know? And so just remembering that, hey, my my cervical spine does move in all these ways, I can move my head in all these ways. Yeah. Oh, that's the. Yes. Opening up the spine. I mean, you started with the hips and that got the lumbar spine as well as the hips, you know, getting that mobility and bop bop, bop around. And then the middle of your back is your thoracic spine, right. And getting some some opening and then shifting and twisting and then turning. Yeah, spine health is huge throughout your entire life. As we get older, this is where, like your late 30s, early 40s, you start to get sleeping injuries and it's always spine related. Always, you know, the one where you wake up and your neck is stuck and you can't move it anymore, or like your shoulder hurts because of the way you slept. But really, that's because your thoracic spine was locked up. Yeah, all of these. Kind of movements are like movements we should be doing throughout the day, not just for a warm up for a strength training session. Oh, absolutely. I on days when I don't go to the gym, I mean, I'm still like, you'll find me sitting on my living room floor doing hip stuff, foot stuff and like, shoulder thoracic spine mobility stuff because it just makes you feel better, even if you're just going to continue sitting. Right. And I think I love the fact that, you know, most people are probably sitting listening to this podcast, or maybe they went on a walk with it, but now they're thinking, oh, I need to move my body in a different way. I love that fact. Move your body in a different way, people. Okay, so we've got the warm up. Strength training is its own beast. You generally want to coach for that, or go to a class or get an introductory session at your local gym. Every local gym does that. They want to introduce you to the equipment so you know how to use it. And then there's recovery. After you're done with your workout, you recover. What do you teach about recovery? Absolutely. Um, I do love some of those more static stretches for recovery. I am also a really big fan of doing some more mobility exercises at the end. So like if you did squats, you know, like working on some like hamstring and lower back mobility, like kind of like, Okay. You did a lot of this already. What haven't you done in your warm up? And how can you use some mobility exercises to kind of get that in there as well? So make sure that you know your hamstrings are staying warm, even though your focus was on like the front of your legs for this workout, just kind of hitting all the parts of your body and making sure that you're, like, going through all those ways of motion before you fully cool down. Nice, nice. I love that I have the same cooldown recovery stretches that I do every single time I work out. Every time. It doesn't matter what I'm working. If I'm doing yoga, it's going to be the same cooldown. If I'm doing a strength training session, power lifting that's going to have the same exact cooldown. And it's like, for me, it takes me two minutes to do that cooldown, that recovery session. And for me as an older athlete, that's the key to being able to work out the next day. Recovery is the by far the the the biggest knob to turn when it comes to your workout, in my humble opinion. Is that what you found? Yeah. Okay, I totally. Agree with you. But you I loved we talked about this in the pre-interview. You like to include a work in. What is that? Yes. So you have your days where you do your workouts. But I'm assuming most of the people listening to this right now do not work out seven days a week at least. You know, putting one rest day in there, if not multiple, which is good because your body needs that time to recover between workouts. A work in focuses on more of that gentle movement, um, to keep your body mobile and moving. You know, like a rest day doesn't just have to be resting. Active recovery has shown to be even more beneficial in helping your muscles recover and be ready for that next workout. So I think of a work in as doing some of that more gentle movement. Maybe do a full mobility session and just spend time like what you would do for a warmup, stretch that out, make it nice and juicy, and turn it into a whole 45 minute session where you're just kind of going through all your joints and like, cool, like, let's focus on my wrists because I haven't focused on them in a while. You know, we focused on those big joints a lot. But like the the foot one that I talked about a little bit ago, you know, like spend some time like digging into that a little bit more, maybe add a couple more foot exercises, maybe like take yourself on a nice walk or go for a swim or a nice bike ride out in the sun, things like that. Nice. Yes. Oh my gosh. Yes. Work in. So that's the first time I've ever heard that term and I'm here for it. That is that's a term I, I'm like when you set it the first time I was like, okay, so that's like the mental game, right? No, no. It's like the, the workouts that are recovery workouts that we should be doing that are active recovery. I love, love, love, love. Yes. Oh, you have me thinking about like some of the foot things that I do on my work in days is, um, I have this normally roller. It's got like, little teeth on it, and I roll my foot over it. It's it at the beginning. It's kind of tickly. Could be painful, depending on how your feet are. But again, like my husband teaching me that foot health is like of the utmost importance, I spend a lot of time on my feet massaging my feet. My husband gets foot massages like it's a thing you need to really care for your feet. And then the hips. Obviously like those, the hips are that that trauma release center. Like, you know, if you know, you've got some traumas you're dealing with, move your hips, people swing, dance. Is doing just. That. I mean, those other bands maybe have some more hip movement than swing dancing. Swing dancing is more bounce, but. Yeah. Maybe try salsa. I really want that hip movement. Or was because. Swing. Yeah, absolutely. Body roll in. Uhhuh. Oh my gosh. All right. Sarah, where in the world can people find you on the internet so that they can potentially work with you on all of these things that we talked about today, from warm ups to the strength training to the movements that you specifically mentioned. And then obviously this recovery and work in peace. Where can they find you? Luckily, I have a super unique last name. And so you can find me through that. So circle.com is my website. You can find me at Sarah Siertle. I'm pretty much every platform and I talk about this stuff all the time in my content. So there's always more to to see if you follow me there. Oh yes, love it. Go find her at certain. Com or I love Instagram. So that's what I'm going to shout out as your Instagram channel Sarah Siertle. And you'll see all of that in the show notes so that you know how to spell it. Sarah, thank you so unbelievably much for sharing your knowledge and sharing your time with us. Thank you so much for having me. It was so much fun to be here. Thanks for listening to spirit of an athlete podcast. If you're struggling with your own gut issues and want more direction, you can get an initial body scan from Amanda at Body Whisper Healing Comm. In 20 minutes, you can find out what's wrong. Get clarity. Map the path forward. You get on track to get back in your game. If this episode hits the spot, please let us know by rating, reviewing, and sharing it with a friend. Subscribe now to hear more inspiring stories from other female college athletes who overcame their health issues. Want more Amanda? Get inspired by finding more at Body Whisper healing.com.